Music Mondays and What My Spinning Teacher Made Me Do

Before I was into running, I used to wake up at eight in the morning on a Saturday, walk to Union Square for not one, but two, spinning classes in a row.

Why in the world would I do that?

Because I was bored and had nothing else to do?

Because I was trying to understand why hamsters run on those wheels for hours and hours?

Because I was preparing for the Tour de France?

Perhaps because I liked pain and sweating?

Because there was a really hot guy I was trying to impress in the class?

Because it made me feel better about the cheeseburger and beers I would have while watching Michigan kick Notre Dame's butt? 

Nope, nope, and nope.  None of those.  I went because I liked it.

Sitting on a bike, or anything really, for an hour and a half and not going anywhere despite a bucket of sweat and maybe a few tears, is maddening stuff - except when you've got the right music and words. 

And Saturday mornings at the NYSC in Union Square one of the best spinning teachers ever taught two classes in a row - and I sure as hell wasn't going to miss out on even one minute of it.  And, if you think I'm the only nutball to do this, let me correct you:  Not only did about half of the class stay for both sessions, but people would line up at the door for the class.  I'd even witnessed a fight or two for the last remaining bike. 

No, we're not all going insane here.  Instead, were here for the magic.

Week after week, I've shared the music that moves me.  But that's only the half of the story.  A good song does not make a spinning class.  The spinning teacher does. 

Some like to motivate by offering words of inspiration and encouragement.  "You came here for a reason.  This set is it," says one teacher.  "This is your hardest piece of work today," says another, likening a workout to a physical thing that we give to ourselves.

Others create fictional scenarios, in which we must call upon our imaginations and glycogen stores in equal measure.  "Imagine your ex is chasing you up this hill," says one shrill voiced instructor.  "Think of someone in your life who needs you in some way; they are standing at the finish line waiting for you," says another. 

Some don't even need to use words. They just climb up on the bike in front and sweat it out with us.  Their breathy voices, shouting out commands.  One teacher, who had the most estatic following I've ever seen, wouldn't say little besides a short, "Yeah," and always rapping a ringed finger on his bike - perhaps in encouragement or lost in his own cycling high.  Another never stepped on a bike, but would lift his hands and face to the sky, almost as if praising the spinning gods - or maybe to get a breath of fresh air from all the stinky spinners. 

But lately, I've become enamored with a teacher who likes to take a interactive approach to class.  He repeatedly asks us for a "Hell yeah!" in class.  I'm generally not one to hollar out during class, but his infectious requests get to me.  Even though, I'm not the loudest or most enthusiastic, I love to hear him ask the class.

And then, last week he asked us to sing.  Excuse me?  I can barely breathe, let alone sing.  But that's what he wanted us to do.  And then he climbed off his bike, onto one of the empty bikes in the room, jacked up the music and when it was time, he sang:

"I've got soul, but I'm not a soldier.
I've got soul, but I'm not a soldier..."

It was not what I expected, but it was awesome.  Thank you!

From my spinning class,

All these things that I've done by the Killers (The "I've got soul song)



Girls Like You by the Naked and Famous

Not Over You by Gavin DeGraw

You and I by Lady Gaga

But don't take my word for it.  Try it for yourself.

 

Long Run Tool Kit

Once upon a time, I used to think that a mile was a long run. It was so bad that I would start sweating at the mere mention of running.

Oh how far I have come since those days – literally and figuratively.

Now a long run means something like double digit miles to me.

And believe it or not, I love the long runs. They’re my favorite part of training. I love the whole eat-lots-of-carbs-before-the-run part, and the-watch-movies-and-go-to-bed-early part, and the run-through-ten-NYC-neighborhoods part, and the run-by-the-rivers-and-bridges part and best of all, the mini I-just-finished-my-long run weekend celebration of brunch.


It’s almost as much fun as go out to dinner and enjoy nice wine and delicious tapas and sleeping in nights. Almost, folks. Almost.

The nice thing about running is that any old fool can do it: no fancy equipment or expensive gym memberships required. Even legs are optional (and I'm not trying to funny on this point, just trying to point out how lame all my old excuses were).


But after some training, it becomes obvious that perhaps a few pieces of special equipment might make the run go just a tad bit smoother. In my world, there are five main things that you need in your long run tool box. Sure you can go without them, but I guarantee that they will make your run easier.

Protection from the elements

Assuming you run long runs outdoors, there are lots of things to deal with like rain and sun and heat and snow and hills and wind and…the list could go on. And running outdoors means that you will commune with nature. Like it or not, there is no glass box to wrap around your body and protect you. If you need that much protection, then get thee butt to the gym.


Sun: Sunblock + sunglasses or a hat. Never forget these!
Rain: Hat, possibly water-proof shell for cooler temps, synthetic socks and gear to prevent chafing
Wind: Windproof shell for cooler temps
Snow: Water and wind proof outer layer, plus cold gear
Cold: Sweat wicking (no cotton!) layers, with a wind proof outer layer if necessary
Heat & humidity: Sweat wicking clothing for close fitting gear

Nutrition

Before-before: The night/day before eat easily digestible carbs – this doesn’t mean only grains - fruits and vegetables count too. I like to cap off my nights with some sorbet or a yummy cupcake. (I stay away from really heavy or dairy dishes like ice cream and cheese cake.)



Before: A meal of simple carbohydrates. I like a banana and/or one of the Thrive gels.

During: Water, water, water! Plus either Gatorade or some simple sugars – try the energy gels, energy blocks, honey packets, jelly beans, gummy bears, dates. I go for honey (Whole Foods cafes have them!) and energy gels.

Within 30 minutes after: A meal of mostly carbs, plus minimal fat and protein.

Within 1.5 hours after: A hearty meal filled with protein, fat and carbs. A bloody mary is optional.

Running Outfit

The basic outfit is: running shorts, shirt, running socks and for ladies, a sports bra. Anything that is fitted should be made of a synthetic sweat wicking fabric.

You can get creative with the tops, that shirt that says ‘Seniors 2001’ is perfect, but I really suggest that you wear specialty shorts. Running shorts are super light even when drenched in sweat and they allow the greatest amount of unrestricted movement.

Since I wear running shorts with the underwear built in, I don’t wear underwear. Oh, you didn’t want to know that?






Protection against Friction

In running, there will be friction. Body parts might rub against other body parts or against clothing. Sounds a little dirty, right? Actually, try more like painful. Chafing sucks, and most any long distance runner will experience it at some point. My sports bras cause chafing under my arms. It’s not pleasant.

To prevent chafing, wear synthetic sweat wicking clothing. However, this is not a guarantee. If you find that you are chafing, apply body glide or Vaseline to the affected areas prior to your run.

To prevent blisters, make sure you have the right sized shoes. They should be ½ to 1 ½ sizes bigger than what you normally wear. Feet swell when running. Also, invest in sport socks. I’m sure you will be surprised to know that the socks should be made out of synthetic sweat wicking materials. Cotton is the enemy when running.



Safety first

I know you don’t want to think about it, but during a run it’s possible that you might get injured or sick and be unable to help your self – carry identification with you and emergency contact information.

I also always run with either my credit card or $20.00 and sometimes a Metro card. You never know when it might start hailing and you need to head home early.

I don’t run with my cell phone, but that’s an option. Particularily if you don’t live in a city and can’t hail a cab to take you home in the rare instance that you might need to abort your run.

Bonus Item!

It’s totally not mandatory, but definitely very fun. Music! My runs just don’t exist without music. As evidenced from my weekly Music Monday posts. If music isn’t your cup of tea, maybe a pod cast, the good old radio, an audio book or even a running buddy.

NOTE: All pictures are from Wikipedia's picture database.

Waterlogged

The rain gods are out to get me. It doesn't matter if I venture outside in a rain coat, rain boots and with an umbrella. The rain will find a way to get to me.

It might start raining sideways, or a cab will speed by when I'm crossing the street and spray water all over me. It's a good thing that it's perfectly acceptable to hurl profanities at no one in particular in the city.

The rain always comes when I have things planned outside: I have had tickets to two baseball games this year - both have been delayed by rain by at least an hour and a half. Someone clearly doesn't want me eating over priced hot dogs and drinking over priced low-brow beer.


Puddles, an especially unfortunate side effect of rain, are also out to get me. They have ripped a flip flop off my foot too many times to count. And though, I know that it's not yet pants season for me, those puddles are just waiting for my hemlines so that they can jack up my dry cleaning bills.

The worst part of the rain is that its not predictable. If there is a 10% chance of rain in the evening and I don't bring my umbrella, it will rain cats and dogs. If there is a 90% chance and I pack the rain gear, the sun will shine.

Don't even tell me about running in the rain. The trees provide limited respite from the rain but the puddles are so numerous that running through puddles of mysterious depths becomes mandatory, unless I want to zig and zag for five miles.

See, I'm telling you, the rain gods are out to ruin my summer - and maybe a few others as well.


But with all this rain, I have learned a few things about how to manage training when there is rain.

Plan to run in the rain. The most die hard runners will run in any weather condition, and most races will go on rain or shine. I am not so crazy. If there is a blizzard, I stay indoors. But since races rarely get cancelled, try to run on the lighter rain days or chance it when rain clouds are threatening. This will help you figure out what sort of gear would work best on a rainy race day.

If possible, be flexible with your schedule. So you do yoga or take a spinning class once a week? Try to rearrange the running schedule, to allow the rain day to occur on a rest or indoor cross training day. Of course, if it's supposed to rain every day, this isn't an option.

Run on the treadmill. I really hate treadmills. I do it, but I just can't stand the idea of all that sweat and steps getting me no where. To make treadmill work more fun, try doing a short speed work-out or planning your run around your favorite T.V. show. I love getting in a treadmill run while watching The View.

Run on an indoor track. There are several gyms in the city with indoor tracks and you can have access to them for a week or so by signing up for a trial membership. Chelsea Piers, Reebok Sports Club on the UWS, and three NYC parks and rec tracks in Manhattan.

Most importantly, don't let rain derail your training plans. The idea of running the rain seems scary and more than a little bit crazy, but it's not like you are going to melt in the rain, right?

Not Quite Mashed Potatoes

While its not exactly cold out yet, no one is calling it warm either.

Did the weather get the message about labor day or what? Last weekend, it was sunny and everyone was wearing shorts and sundresses and sunglasses, and on Tuesday, like a light switch, the coats, pants, umbrellas, and ties came out.

Along with a wardrobe switcheroo, it's also time for me to change up my diet. Gone are the days of cold food morning, noon, and night.

It's way too early to be talking about Thanksgiving but in my world, turkey is what they serve next to the mashed potatoes. Not the other way around.

And since, it's way too early to be talking pilgrims and cranberry sauce, I thought why not mash up something else.


Source
Enter the yuca, also known as cassava or manioc. It's a starchy root vegetable, similar to a potato that is grown in tropical and subtropical regions. When cooked, it's reminiscent of mashed potatoes with a sweeter, starchier, and some say slightly more bitter essence. No matter how you describe it's taste, few leave out delicious in their descriptions.


And I decided to use up a little bit of the summer squash I had laying around the apartment in my recipe too.

Yuca and Summer Squash Smashed

1 Yuca root, skin removed and chopped up (see note below)
1 clove of garlic, finely chopped
1/4 cup of onions, finely chopped
1 yellow squash, chopped into quarter inch pieces
Sea Salt to Taste
1/4-1/2 cupped of finely chopped dill
2 tbs of olive oil

Cut up the yuca root into small pieces. To shorten the cooking time, I chopped my yuca into 1/2 inch square pieces. Yuca roots are very tough, so I suggest using your sharpest knife and cutting the yuca into several large chunks, cutting the skin off the large sections, and then chopping the sections up into pieces.


Once yuca is chopped up, cover with water about one inch about the yuca, add a dash of sea salt and bring to a boil. Once boiling, lower the heat slightly and watch until cooked. My 1/2 pieces only too about 8 minutes. Keep checking the pan by sticking a fork into the pieces, it should be soft and mashable - the same as if making mashed potatoes.

While the yuca is cooking, saute the onions and garlic in one tablespoon of the olive oil. Once caramelized, remove from the heat and set aside. (Make sure to keep garlic and onion pieces similar sized or you will end up with slightly over browned garlic like I did.)


When the yuca is done, drain the water and set aside.


In the same pan, bring 2-3 cups of water to a boil. Add the squash and cook until tender. Then remove from heat and drain.


In the same pan, combine the sauteed garlic and onions, yuca, squash and olive oil and mash the ingredients together. You can do this over heat but be careful as you do not want to cook anything much more.


Once well combined, add the dill and sea salt to taste. Serve and enjoy.

(Since I'm a sucker for spice, I also added 1 chopped jalapeno to my recipe. You could also mix this up and exchange the dill for parsley or cilantro, butter instead of olive oil, zucchini instead of yellow squash.)

Labor Day Music Monday

It's ironic that a day anointed with the word "labor" is all about doing anything but...

Most labor days, I pass the time being completely useless, lazy, and just a little bit gluttonous.

- and with rightful reason.

The official end of summer isn't until September 22nd, it might as well be over for all intents and purposes.

The pools are closed, school has started, football has kicked off and fashion week is beckoning. It's fall, even if it isn't official according to the calendar.

So this Monday's music is in memoriam to summer. The summer that was this year and every year.

Isn't funny how every summer is it's own spectacle and yet with the pools, suns, beaches, barbeques, vacations, humidity, sand, air conditioning, mosquito bites, and sun burns, it's always the same, no matter when and where you are.

So it's no surprise that summer is about juicy, groovy, little tunes that you can dance to with a margarita in hand and a little sundress.

Ritual Union by Little Dragon

Pretty Little Penthouse (Produced by Brenton Duvall) by Tayyib Ali

White Blank Page by Mumford & Sons

Time for What You Want (Ft Biggie and Semisonic) by Brenton Duvall

Pictures (Tonite Only Remix) by Sneaky Sound System

Obsessions (Ocelet remix) by Marina & the Diamonds

Hello by Martin Solveig & Dragonette

Skinny Love by Bon Iver

On a macro level, I have no idea what these songs mean about summer. I just discovered them this summer and so for me, these songs mean summer 2011.

Adios Summer! Hola Fall!

If Trees Could Talk...

I found this tree in Central Park and it made me stop. Now I run by millions of trees every day and I don't so much as toss a bead of sweat in their direction, let alone actually stop to look at them.

But this tree had me at hello.

It's knotty, twisted growth was enough to make me bat an eyelash in its general direction, but it was the elaborate carvings all over that held me captive.

Some engravings bore date stamps as old as myself, which means that the tree was pretty much in the same twisted, gigantic, shaded splendor it is in now as it was when I was just figuring out how to eat without my umbilical cord.


I circled the tree with my jaw agape and wondered just how many people, New Yorkers like myself and travelers from afar had stopped to pause at the same knotted, grey mess. What - and who - have these branches and, and at the right time of year, leaves, witnessed?

Sure, I could wax and wane about Warhol and Hemingway and Washington and...history, but then I realized that someone had already done that for me, and so much more eloquently, and without all the New York drama. Enter my favorite poem from Shel Silverstein, "The Giving Tree."
Once there was a tree....
and she loved a little boy.
And everyday the boy would come
and he would gather her leaves
and make them into crowns
and play king of the forest.
He would climb up her trunk
and swing from her branches
and eat apples.


And they would play hide-and-go-seek.
And when he was tired,
he would sleep in her shade.
And the boy loved the tree....
very much.
And the tree was happy.
But time went by.
And the boy grew older.
And the tree was often alone.
Then one day the boy came to the tree
and the tree said, "Come, Boy, come and
climb up my trunk and swing from my
branches and eat apples and play in my
shade and be happy."


"I am too big to climb and play" said
the boy.
"I want to buy things and have fun.
I want some money?"
"I'm sorry," said the tree, "but I
have no money.
I have only leaves and apples.


Take my apples, Boy, and sell them in
the city. Then you will have money and
you will be happy."
And so the boy climbed up the
tree and gathered her apples
and carried them away.
And the tree was happy.
But the boy stayed away for a long time....
and the tree was sad.


And then one day the boy came back
and the tree shook with joy
and she said, "Come, Boy, climb up my trunk
and swing from my branches and be happy."
"I am too busy to climb trees," said the boy.
"I want a house to keep me warm," he said.
"I want a wife and I want children,
and so I need a house.
Can you give me a house ?"
" I have no house," said the tree.
"The forest is my house,
but you may cut off
my branches and build a
house. Then you will be happy."


And so the boy cut off her branches
and carried them away
to build his house.
And the tree was happy.
But the boy stayed away for a long time.
And when he came back,
the tree was so happy
she could hardly speak.


"Come, Boy," she whispered,
"come and play."
"I am too old and sad to play,"
said the boy.
"I want a boat that will
take me far away from here.
Can you give me a boat?"
"Cut down my trunk
and make a boat," said the tree.
"Then you can sail away...
and be happy."


And so the boy cut down her trunk
and made a boat and sailed away.
And the tree was happy
... but not really.

And after a long time
the boy came back again.
"I am sorry, Boy,"
said the tree," but I have nothing
left to give you -
My apples are gone."


"My teeth are too weak
for apples," said the boy.
"My branches are gone,"
said the tree. " You
cannot swing on them - "
"I am too old to swing
on branches," said the boy.
"My trunk is gone, " said the tree.
"You cannot climb - "
"I am too tired to climb" said the boy.


"I am sorry," sighed the tree.
"I wish that I could give you something....
but I have nothing left.
I am just an old stump.
I am sorry...."
"I don't need very much now," said the boy.
"just a quiet place to sit and rest.
I am very tired."


"Well," said the tree, straightening
herself up as much as she could,
"well, an old stump is good for sitting and resting
Come, Boy, sit down. Sit down and rest."
And the boy did.
And the tree was happy.

And that, my friends, is what a tree could say if she could talk. Good Night New York!

Half Marathon Training Plan

The other day, I woke up and found that I missed the West Side Highway. I missed the roar of cars next to me, and the occasional helicopter landing ten feet away.



I missed the cool breezes off the Hudson River, getting passed by the Columbia Track team twice, watching the health conscious doing yoga in the Hudson River Park, and all the dogs, the kids, and the runners.



Yep, after two years of spending at least one weekend day on the West Side logging double digit miles, can you believe that I haven't been there once this year?

Oh I haven't missed it that much. After all, I've been taking trips, enjoying late nights out and late mornings in, and eating all sorts of things that I would never eat before big runs.

But the time has come to leave my wonton ways behind - okay, maybe not completely.

I'm going to be following some variation of this plan from Runner's World.

I will be posting some more on my training but for now, I've got to run.

Adios!